Diabetes can easily cause muscle weakness! Teacher Wei recommends a little secret for strength training...

Regular exercise, diet and medication are the three cornerstones of diabetes treatment. Exercise can not only effectively control diabetes and improve psychological and social status, but also prevent the occurrence of diabetes in healthy people.

As we age, our body composition changes. Even if there is no significant change in body weight, the composition is "more fat and less muscle". From the age of 20 to 70, overall muscle mass decreases by about 40%, and the rate of muscle loss will become faster and faster with age.

Excess blood sugar in the human body will be converted into glycogen for storage. When needed, glycogen will be converted into blood sugar. The liver and skeletal muscle are the two major organs for storing glycogen. Therefore, increasing muscle mass can help patients store glycogen while maintaining blood sugar stability and improving responsiveness to blood sugar drugs.

In fact, diabetics have a more significant loss of muscle mass and strength than the general population. The reason is that although the blood sugar of diabetic patients is high, it cannot be effectively used by cells. The cells have to turn to other ways, such as protein or fat to obtain energy. The protein components of the muscles are therefore consumed, resulting in a decrease in muscle mass and strength.

Some long-term studies on aging have pointed out that maintaining muscle strength helps longevity, and the most effective way to maintain muscle strength is strength training.

■Strength training for diabetic patients

In the past, it was believed that the process of muscle strength training would rapidly increase blood pressure, which might increase the risk of serious complications or death such as retinal hemorrhage, myocardial hypoxia, shock, etc. during exercise. However, there is no clear report confirming that appropriate strength training can reduce the incidence of cardiovascular complications in diabetic patients. It is obviously safe to perform moderate to high intensity strength training.

Simple strength training methods include: lifting dumbbells, squats or push-ups, or using special equipment in the gym. Effective strength training should include multiple different muscle groups and sufficient exercise intensity. For those without experience, it is recommended that they first use weight-bearing equipment under the guidance of an expert and proceed step by step. This is more effective and safer.

Choose the right exercise for you

In short, maintaining blood sugar mainly relies on diet and medication, and exercise plays a supporting role. Exercise can make diet and medication control more effective, but you should also pay attention to the potential risk of hypoglycemia. Before exercising, you should consult a professional, assess your physical condition, and choose appropriate exercise.

Strength training is indeed better than aerobic training in some areas, but you must never neglect only strength training. In addition, continuity of exercise is very important. Choosing a sport that you like and can bring happiness to you can improve your health.